November 29, 2018

CrossFit:

Warmup:
3rds
10 Scap Progression
2/2 Knee Hug Lunge Step Vert Flex/Ext
5 Strict No Jump  Burpees
10 EB Thrusters

Strength: 15min clock
4×6 Strict Pullup
4×6/6 Weighted Lunges

WOD:
“Styx and Stones”
40 Calorie Row
30 Thrusters (95/65)
20 B.O.B
10 C2B
20 B.O.B
30 Thrusters
40 Calorie Row

BodyFit 275:

Warm Up:
3rds
25 Double Unders / Practice
10 KBS (Build to working weight)
10 Straight Leg Lifts
15 Air Squat

WOD:
0-10:00 minutes
21-15-9
Calories Assault Bike
KBS – American (53/35)

10:00-20:00
21-15-9
Calorie Row
Ball Slams

20:00-30:00
42-30-18
Double Unders
Wall Ball